Yin: Stillness on the Floor

Make yourself comfortable before asking the body to stay. A cushion under the seat and support beneath the knees can change the feel of a pose. Choose a small range, breathe naturally and come out slowly. Let each pause be a chance to notice how you feel.

The sequence

1. Warm up
2. 01 Easy Seat“Sit on a cushion and allow the breath to settle before the first hold.” 1m 8s
3. 02 Bound Angle Pose“Support both knees and choose a mild first edge; there is no need to push the legs down.” 2m 17s
4. Flow
5. 03 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 34s
6. 04 Staff Pose“Take a neutral seated pause. You do not need to hold the body rigid.” 34s
7. 05 Seated Forward Fold“Bend the knees and rest over a cushion if useful; stay somewhere easy enough to soften.” 2m 17s
8. 06 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 34s
9. 07 Knees-to-Chest“Hold the legs lightly for a brief pause; keep room for an easy breath.” 34s
10. 08 Reclined Twist · Right side“Right side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 2m 17s
11. Cool down
12. 09 Reclined Twist · Left side“Left side. Support the knees with a cushion and let the twist remain small. Come out before any strain.” 2m 17s
13. 10 Constructive Rest“Let the feet rest on the mat and give the back time to settle.” 34s
14. Rest
15. 11 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 54s